Can a consistent intake of plant protein help keep muscles healthy later in life? A new study conducted by Chinese researchers found some positive results. .
Although plant-based foods have exploded in popularity in the West recently, people living in eastern regions such as China have been consuming plant-based proteins as part of their cultural diet for centuries. This new study explores how high intakes of plant-based protein affect older Chinese adults, especially with respect to muscle mass.
This cross-sectional study is based on 4,826 participants aged 60 and over drawn from the 2018 China Health and Nutrition Survey (CHNS). The majority (two-thirds) of total protein consumed among participants came from plant-based sources.
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In their analysis, the researchers found that participants with the highest amounts of total protein and vegetable protein were associated with higher muscle mass. found no significant association with muscle mass.
Although vegetable protein is positively associated with muscle mass, the researchers noted that populations from the 15 provinces across China they surveyed consumed less than 20 grams of protein per meal. This is less than the recommended 25 to 40 grams of protein, which previous studies established to be ideal for muscle synthesis in older adults.
In a new study, researchers found that a high daily protein intake of 78 grams or more for men and 68 grams or more for women may be ideal for preventing muscle loss. However, this requires further research.
plant protein and muscle mass
Regarding aging, a major concern is sarcopenia. This is a condition characterized by muscle loss leading to decreased function and quality of life. Consuming more plant-based protein is key to preserving muscle mass for healthy aging. Will it? The answer is complicated.
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“A traditional Chinese meal is [characterized] by large amounts of grains and vegetables. Therefore, plant protein intake contributes more to overall dietary protein intake than does animal protein intake. [able to] It achieves the same anabolic response induced by small amounts of animal protein. “
The authors concluded that although animal protein provides all essential amino acids, it also provides high amounts of saturated fat, cholesterol, and calories, which should be avoided in a well-planned diet focused on plant protein. can be
“Therefore, in order to improve the quality of nutrition, the Chinese Nutrition Association recommends that people consume grains and legumes together,” the authors advise, adding, “Ascorbic acid, which is found in vegetables and fruits, is an important component of plant protein. It can increase absorption,” he added.
The researchers noted that a limitation here lies in the cross-sectional nature of the study, in which causality cannot be determined. The meal recall design, which measured only 3 consecutive days of data collected from summer to autumn, does not consider seasonal variations in protein consumption. Inherent biases behind self-reported dietary data.
They also found that their ability to detect significant associations between muscle mass and animal protein was enhanced by the fact that participants consumed a much smaller proportion of animal protein compared to plant protein. It may have been restricted.
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Plants continue to be the primary source of protein for Chinese adults living in rural areas, but the researchers explained that people living in urban areas are shifting their protein sources to animal sources.
A plant-based diet and healthy aging
A recent study of Western demographics supports the findings of this new study. Especially when it comes to the problem of muscle loss in older women, Journal of Cachexia, Sarcopenia, and Muscle In June, we examined associations between protein sources (plant, animal, dairy) and the incidence of frailty, which is characterized by fatigue, slow walking speed, muscle weakness and unintended weight loss.
Researchers here analyzed data from more than 85,000 women aged 60 and older who participated in the Nurses’ Health Study, one of the largest studies investigating risk factors for major chronic diseases in women. .
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What are their findings? A higher intake of plant protein was associated with a lower risk of frailty, and a higher intake of animal protein was associated with a higher risk of frailty. It has also been found that it may help prevent the onset of
Other demographically conducted studies have also associated plant-based diets with various health benefits in older adults. reduced risk of certain types of cancer; improved menopausal symptoms such as hot flashes.
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Anna Starostinetskaya is VegNews Senior News Editor, keeping an eye on all things vegan in her hometown of San Francisco, California and elsewhere.
